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How To Structure a Boxing Workout for Bootcamp

June 21, 2022
3 minute read

When I first started running Bootcamp, I didn’t quite know how to structure a boxing workout. I’d completed boxing CEC courses, i’d participated in both ‘traditional’ boxing classes and ‘cardio’ boxing classes but I was still a little confused on the little things like “how many drills should be in the workout”, “do participants swap after every drill”, “how long should the drills for go for” etc etc. 

After a lot of trial and error, I figured it out 🙂 

So now, whenever I’m running a boxing session for a Bootcamp or Group Fitness Class, I usually use the same or very similar structure every time. 

Just before I share it… A quick disclaimer, if you’re a Personal Trainer and you want to run Boxing sessions for your clients or in your Bootcamp, it’s essential you’ve completed a Boxing Course for Personal Trainers otherwise chances are you’re not qualified or insured.

It looks something like this. 

60min class

0 - 10min: Warm Up / Technique 

10min- 20mins: Drill #1 

20min - 30min: Drill #2

30min - 40min: Drill #3

40min - 50min: Drill #4

50min - 60min: Cool Down 

Warm Up / Technique 

This starts with a 5 minute non specific warm up, a similar warm up I would use regardless of what the session was going to be (boxing or no boxing). The reason for this, I know there’s always going to be participants who arrive to the session 4-5mins late and if I get started on technique straight away, they’ll miss it. So I use this warm up as a 5min buffer. 

I then move onto 5 minutes of “technique” work. This is essentially just shadow boxing. I line my participants up in rows and we practise some controlled shadow boxing while I can walk around the room and check technique. The punches / combinations we use when shadow boxing are the same punches / combinations we are going to use in the main workout. 

Drills / Workout

After the 10min warm up / technique component to the class we move onto the workout component which consists of 4 different “drills”

Each ‘drill’, usually looks like this

  • The ‘boxer’ boxing for 4 minutes straight
  • 60sec break
  • “Boxer’ and “Pad Holder” switching roles 
  • New ‘boxer’ boxing for 4 minutes straight

So even though the drill is technically 4 minutes, it actually takes 9 minutes to complete because each partner has to complete the drill and there’s a 60second break in between.

I then repeat this structure with three completely different drills, which takes around 40 minutes. 

Cool Down 

This usually involves some form of 5 minute core based finisher, which may involve boxing. Things such as “plank and punch” drills or “sit up and punch” drills, Or it may just be a standard core based finisher that has nothing to do with boxing. 

We then finish the session off with a 5 minute stretch / cool down. 

And that’s how to structure a boxing workout for Bootcamp.

If you’re a Personal Trainer and you’ve already completed a Boxing CEC Course, we have course that consists of a whole heap of boxing drills, workouts and games - Boxing Workouts for Bootcamp and Personal Trainers

Click here to check it out. 

If you liked this blog, you may also want to check out the following blogs

Boxing Workout Circuit Ideas: “Punch, Run, Bodyweight”

Box Till You Drop

Fun Boxing Workout Ideas You Need to Try

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About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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